How I Recover From a Long Run During Marathon Training
Welcome to season two of Training Diaries, a Lifehacker series about my journey to the 2024 Philadelphia Marathon. This series will cover all the highs, lows and repeats leading up to the race on Sunday, November 24th. I’ll cover proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, long-term logic, and just generally thinking about what it takes to cross the finish line of a marathon. I live by a mantra that is simple and true: a marathon is actually hundreds of miles; Race day falls in the last 26 or so.
I’m writing this post with my feet up against the wall to help my body rest and recover from the 16 mile run. One of my strengths as a runner is my willingness to prioritize recovery at the slightest sign of injury. For me, this is the peak of the “marathon mentality”. Instead of burning out on one long run, I make sure I have enough energy for the next long run seven days later. Of course, I’m no stranger to pushing myself and then suffering the consequences. After the New York City Marathon last year, I experienced a phenomenon known as ” runner’s flu.” I don’t recommend it.
As you progress in marathon training, mastering the art of recovery will become just as important as achieving success in long runs. Proper recovery not only helps prevent injury, but also ensures you’re ready for your next workout.
Listen to your body
As much as you might want to stick to your workout plan, your body is incredibly good at communicating its needs. I also think that the type of people who are attracted to marathon running are also ignoring their body’s signals – running 26 miles certainly isn’t easy. So you may have to learn to listen to your body. Here are some signs that you may need an extra day of recovery:
-
Constant fatigue . If you still feel tired even after a good night’s sleep, your body may be asking for more rest.
-
Increased resting heart rate . A heart rate that is 5 to 10 beats per minute higher than normal may indicate that your body is still under stress.
-
Unusual muscle soreness . While some soreness is normal, excessive or severe pain may be a sign that you need more time to recover.
-
Decreased performance . If you find it difficult to maintain your normal pace or distance, it may be time to take an extra rest day.
-
Mood changes : Feeling irritable or unmotivated? Training for a marathon is an emotional experience. Your body may be telling you to calm down.
Remember that an extra recovery day when needed is not a sign of weakness—it is a smart training decision that can prevent overtraining and injury.
The art of shaking
The purpose of jolt running is to get you to move your muscles without straining. This is a short and easy run that focuses on recovery rather than performance. This makes them a great way to speed up recovery, but it’s a step I see most of my fellow runners overlook. If you’re going for a real shake-up , it’s important to do it right to avoid further stress on your body. Here are those who are now working slowly so that later they can run quickly:
-
Keep it short : aim for 20-30 minutes, no more.
-
Stay slow : Your pace should be conversational—about two minutes slower per mile than your normal easy running pace. For example, if I’m running really easy runs at around 10-11 minutes per mile, then I aim to run around 12 minutes for the shake.
-
Focus on form : Use this time to focus on good running form, which will help prevent injury. To put it simply, think of “running high”: keeping your head up, shoulders down, leaning forward slightly, and keeping your feet under your body (rather than striding too hard).
-
Listen to your body : If you feel sore or overly tired, you can shorten your run or skip it altogether.
Refueling for recovery
I’ve previously written about what to eat before and during long runs, which plays a crucial role in your recovery – check out those tips here . Naturally, what you eat after a long run is just as important. Here are some refueling tips:
-
Replenish your glycogen stores . Consume carbohydrates approximately 30 minutes after finishing your run. A general rule of thumb is to aim for around 1-1.5 grams per kilogram of body weight in your post-run meal (and around 5-7 grams per kilogram throughout the day).
-
Recovering Muscles with Protein . Include some protein in your post-run meal or snack. While there are no strict diet rules, I have found that a 3:1 or 4:1 carbohydrate to protein ratio is ideal for marathon training.
-
Hydrate, hydrate, hydrate : it’s obvious for a reason. Replenish fluids lost while running. A good rule of thumb is to drink 16-24 ounces of fluid for every pound lost while running.
Additional Recovery Strategies
Remember, recovery is not one-size-fits-all. Experiment with different strategies to find what works best for you.
-
Rolling and stretching with foam . Gentle rolling and foam stretching help improve blood circulation and reduce muscle tension. This massage gun is the best gift I have ever been given.
-
Ice baths or contrast therapy : Although controversial , some runners recommend using ice baths or alternating hot and cold water to reduce inflammation. Recent research shows that even sprains and injuries may not be helped by ice, and the same can be said for ice baths. However, if it makes you feel like a stronger athlete, it may be worth it for your overall recovery.
-
Sleep : Never underestimate the importance of a good night’s sleep to your recovery. Personally, I don’t push myself to run long distances at all if I know I won’t be able to get enough sleep the night before or after.
-
Compression gear : Wearing compression socks or tights after a run can help reduce muscle soreness and swelling. I swear by compression socks during and after long runs.
Bottom line: Recovery days are included in your plan for a reason. Unfortunately, marathon runners sometimes choose to ignore their body’s signals and run again. By prioritizing smart recovery, you’re not just preparing for your next training run—you’re laying the foundation for a successful marathon day.